**LOCKDOWN ANNOUNCEMENT: With Monday being a holiday, I have already approved a few teams to complete it on Tuesday, therefore, while the workout will still be programmed for Monday, if you cannot do it on Monday, then you will have until end of day Tuesday to get your score in. This will be for this week only. The rest of the week’s will go from Wednesday night to Monday night.**

For today’s workout we will be doing it in 2 heats. With this being a shorter time domain benchmark I want everyone to get counted to keep you consistent on your attempts in the future.

WOD
“Fran”
21-15-9
Thrusters 95/65
Pull-ups

General Strategy

  • Let’s open up the round of 21 by completing the same number of sets you see yourself holding on the round of 15
  • The middle round of 15 tends to be the most difficult in “Fran”
  • Approaching the opening set with the middle set in mind helps athletes crush the most challenging part of the workout
  • For Example:
    • If athletes see themselves going 3 sets on the barbell and pull-ups in the middle round of 15, it’s also best to go 3 sets in the opening round of 21
    • Breaking because you planned it is always better than breaking because you’re forced to
    • The planned breaks are a pre-determined choice, allow you to stay under control, and are usually pretty short
    • The forced breaks happen in the moment, are mentally defeating, and are usually much longer than planned breaks
  • The rounds of 21 and 15 cover the vast majority of the workout (72 of the 90 reps)
  • When the set of 9 comes, finish strong with whatever gas is left in the tank
  • Try to get to at least 5 reps and then see if you should take a quick break or hold on for the final 4
  • See below for options on how to break-up each round

THRUSTERS & PULL-UPS

ROUND OF 21

  • 1 Set: 21
  • 2 Sets: 12-9
  • 3 Sets: 7-7-7 or 8-7-6
  • 4 Sets: 6-5-5-5
  • 5 Sets: 5-4-4-4-4

ROUND OF 15

  • 1 Set: 15
  • 2 Sets: 10-5 or 8-7
  • 3 Sets: 5-5-5 or 6-5-4
  • 4 Sets: 4-4-4-3
  • 5 Sets: 3-3-3-3-3

ROUND OF 9

  • 1 Set: 9
  • 2 Sets: 5-4
  • 3 Sets: 3-3-3 or 4-3-2

“After Party”
On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 75%
Set 2 (On the 1:30): 1 Rep @ 80%
Set 3 (On the 3:00): 3 Reps @ 75%
Set 4 (On the 4:30): 1 Rep @ 83%
Set 5 (On the 6:00): 3 Reps @ 75%
Set 6 (On the 7:30): 1 Rep @ 86%
Set 7 (On the 9:00): 12 Reps @ 60%

*Percentages Based On 1RM Front Squat